Nutrient guide
Iron for children: food sources, nutrition and safety
Iron helps carry oxygen around the body and supports growth and brain development. Children who eat a narrow range of foods can be at higher risk of low iron, so it is worth understanding where iron comes from.
Written by NeuroBite Editorial Team · Last updated
What iron does
Strong evidenceIron is part of haemoglobin, the protein in red blood cells that carries oxygen. Low iron over time can lead to iron-deficiency anaemia, which may cause tiredness, pale skin and poor concentration.
Food sources
Iron from meat and fish (haem iron) is absorbed more easily than iron from plants.
- Red meat, chicken and fish
- Eggs
- Beans, lentils and chickpeas
- Iron-fortified breakfast cereals
- Dark green vegetables such as spinach and broccoli
Help absorption
Pairing plant iron with vitamin C foods, such as fruit or peppers, can improve absorption. Large amounts of cow's milk may reduce iron intake in young children.
Iron, ADHD and autism: what research says
Limited / emerging evidenceSome studies have found lower iron stores in groups of children with ADHD or autism, possibly linked to selective eating. Whether iron supplements change attention or behaviour is not established, and evidence is mixed.
Safety
Too much iron is dangerous for children, and accidental overdose of iron tablets is a known cause of poisoning. Only give iron supplements if a clinician has advised it, usually after a blood test.
Supplements can interact with medicines and with each other, and children need smaller amounts than adults. NeuroBite never gives individual doses. Ask your child's doctor, pharmacist or dietitian before starting, stopping or combining supplements.
References
NeuroBite is educational and does not replace medical advice. Talk to your child's doctor, dietitian or feeding therapist before changing their diet or starting supplements.
